Protein should be supplemented in time to increase muscles. Protein can be absorbed in the intestine in the form of amino acids and transformed into a new muscle protein in the body. It is suggested that strengthening exercise is beneficial to the thickening of muscle fibers. Diet should be reasonable and regular, eat more fruits and vegetables, avoid spicy, greasy and cold food, and eat more foods with high protein content, such as fish, shrimp, chicken, meat, duck, lean meat and beef.

The first thing to understand is that the antonym of emaciation can be obesity or strength. I don't think what you need is the former. For example, the performance of a car is related to its designed industrial structure. Only by changing its industrial structure can its performance indexes such as power, braking and handling stability be improved, instead of simply filling up the fuel tank. Fat is like oil in a fuel tank. You can't live without engine oil, but more engine oil doesn't mean your car is in better condition. Therefore, the more suitable way to gain weight is not to eat a lot to store a lot of energy substances (fat), but to stimulate the growth of muscle circumference through systematic resistance training (strength training) and reasonable diet.

So thin people gain weight by doing multi-joint exercise training, which is called compound exercise. Compound sports recruit a large number of muscle movement units to improve efficiency, and more importantly, it needs to be matched with a reasonable diet. Therefore, exercise and nutritious cooking are complicated, so if you don't go to the gym or fattening training camp, good luck.